As for my physique goals, I figured i'd post some visuals.
My ideal upper body physique: Paul Chelimo pictured on the left is 5'11 ~126 lb. in competition (5000m etc).
My ideal lower body physique: Taoufik Makhloufi @ 5'9 ~154 lb. in competition (1500m etc).
I feel I have the genetics & work ethic, but maybe not dietary discipline, to achieve that combination at ~6'1 (in shoes) / ~139 lb.
In my pictures in the OP @ ~147 lb, you can see I have solid VMO genetics in the "wheels picture" and a frail (but vicious) upper body. You can also see I am not nearly as lean as Chelimo. If I had taken better pictures of my lower body (in a spedo perhaps), it would be clear that it is significantly "larger" in comparison to my upper body - mostly due to all of the half squatting, jumping, etc. After years of dunk training my glutes and quads were very big in proportion to the rest of my body.
Here is a brief physique timeline:
~2001: ~140 lb, skinny fat, just basketball.
~2008: ~142-144 lb, after boxing/running for a few years:
~2011: ~147 lb. dunking, jumping, mostly lower body lifting:
~2015: ~207 lb, after 3 years of being a sedentary software/infrastructure engineer:
~2016: ~147 lb. after running off and on for a year: (I am #370 .. as you can see, I have too much fat - on my arms etc)
January 2017: ~157 lb. after introducing lifting back into my routine & running much longer runs, eating alot (initially) to adapt faster.
By simply running alot (tons of speed work, some long runs etc), I have not been able to get to my dunk-level leanness.
In 2017 i'm including heavy lifting again; I think that will help me achieve a leaner body composition. So now i'll be running + lifting.
One thing i'm on the fence about is whether or not I should cut out cow milk. When I boxed, I actually drank lots of soy milk. The lowest I got at that point was ~142 lb. When I dunked, I drank milk, but not in excess - I didn't GOMAD. I actually drink alot of milk now. I might experiment with soy milk soon, i've been thinking about it. I also don't take any supplements so cow milk gave me some extra complete protein.
So, all of my best dunks/jumps came at sub 150 lb. (145-147). All of my best runs/races recently have come at ~145-149 as well.
A few more runner physiques:
I'm serious about sub-140, though ~130 lb. is probably never going to happen. I'm shooting for 138-139 lb.